LEAN BULKING 2017

15 WEEK PLAN FOR GUYS

Table of Contents
INTRODUCTION FROM ROSS 3
TRAINING 5
• TRAINING STRUCTURE 6
• DAILY PROGRAMS 7
• GUIDELINES FOR RESISTANCE TRAINING 8
• PROGRAM 1 : UPPER/LOWER BODY 11
• PROGRAM 2 : PUSH PULL 18
• PROGRAM 3 : SPLIT BODY PARTS 24
• CARDIO 30
DIET 34
• GUIDELINES 35
• ADAPTING THE MEAL PLAN TO YOUR SCHEDULE 38
• FOOD QUANTITIES 39
• RECOMMENDED FOODS 43
• DAILY MEAL PLANS 45
RECIPES 49
SUPPLEMENTS 60
TERMS AND CONDITIONS 64
INTRODUCTION
F ROM ROSS
My New Bulking Plan
I am on one of my most ambitious bulking missions yet through winter 2017, with my goal of achieving
100Kg. So in this plan, many of the training routines I have been using are included. A key part of my
philosophy is to make sure my training stays fresh and I am always looking to mix things up and change my
routines. It’s important though to keep structure and it isn’t just about random changes. You will always
see there is a rhythm to my training sessions within a day or a week, and most of the variety occurs on a
week to week basis.

In contrast my diet doesn’t change very much! I do get contacted sometimes, asking me how I can bear
to eat the same meals over and over again…well, it’s about having a goal and being determined and
committed to reach that goal. I don’t generally eat for pleasure…except for my cheat meal, usually on a
Sunday and comprising pizza and sweets! While bulking you do have more leeway and there is scope for
a more flexible diet, so I add burritos and a few other meals to my routine. However, I still do stick mainly to
my “basics” and accept that food, most of the time, is fuel for my body and not something to indulge
myself in.

So read on for a brand new training plan, more diet advice and tips for reaching your goal.
Ross
TRAINING
S T RUC TURE , DAI L Y P RO G RAMS AN D C ARDI O ADVI C E
Training Structure

Week Program
There are 3 separate weekly programs to be performed in to Use
rotation described in the table on the right:
1 1
2 2
Program 1 : Upper/Lower Body
3 1
Each muscle worked twice a week to maximise gains 4 2
5 1
Program 2: Push/Pull 6 2
7 1
Combining muscle groups and focusing on building strength
8 2
Program 3: Split Body Parts 9 3
10 1
More emphasis on isolating individual muscles to make sure 11 2
no muscle goes unchallenged 12 3
13 1
14 2
Click on exercises throughout plan to link through to a video of me performing
the exercise with tips on technique and form. Link to all these exercises here 15 3
http://www.dickersonross.com/collections/videos/video_type-tips-technique
Daily Programs
Here are the programs laid out for each day of the week. Your “week” can start on any day of the week,
depending on when you want a rest day. Also, if you cannot get to the gym 5-6 days a week, you can do
Weighted Abs after another training session.

Each exercise in the plan is a link to a video of me demonstrating the exercise

PROGRAM 1 - UPPER/LOWER BODY PROGRAM 2 – PUSH/PULL PROGRAM 3 - SPLIT BODY PARTS

DAY EXERCISE TYPE DAY EXERCISE TYPE DAY EXERCISE TYPE

1 Upper Body 1 Chest & Shoulders 1 Chest & Triceps

2 Lower Body 2 Legs 2 Legs

3 Weighted Abs 3 Weighted Abs 3 Weighted Abs

4 Upper Body 4 Back 4 Back & Biceps

5 Lower Body 5 Arms 5 Shoulders & Traps

6 Optional Arms 6 Rest 6 Rest

7 Rest 7 Rest 7 Rest

Guidelines for Resistance Training
• Give 100% every time and be the hardest working person in your gym

• Keep “Safe” form at all times – it does not have to be strict form and it is OK to lose some form to lift heavier – but
always be safe, and keep the fundamental shape - no swinging weights and avoid temptation to use your whole body
to lift as it defeats the object of working specific muscles and will likely result in injury

• Always warm up as shown in each program – use a light weight and do about 10-12 reps but never to failure – it is
just about getting your muscles warm and blood running through them

• Always aim for the number of reps stated in the program for each working set, aiming to reach failure – it
may take some time to figure out the right weight to use to hit failure at the right time but that comes with practice and
knowing your own limits. Recommended weights to use are not included as it will vary for everyone

• As you go through the plan getting stronger the weights you lift will increase but the number of reps stays the
same

• If you hit failure before the number of reps stated, just use “Rest Pause” (put the weight down, rest for 5-15
seconds and then try again to complete the reps, always with safe form)

• Rest 60-90 secs between Sets and 2-3 minutes between Exercises

• Tempo, i.e. the rhythm and timing for each exercise is important, and by varying this you will work your muscles
in different ways. Follow the tempos as shown in each program. An example of how to use tempo is as follows
• Bench press: 1-0-2 means 1 second lifting the weight, followed by immediately lowering the weight slowly to a
count of 2 seconds
Stretching – Lower Body
As some of you may know I’m not much of a stretcher myself although I always tend to tell everyone else to do it! But I am
trying to do more of this now as I get older (haha). So I recommend that after every weights session and after every cardio
session you do at least a few stretches, especially the muscle groups you have been focusing on.

For all standing stretches, stand with your feet hip-width apart. Keep the shoulders relaxed. Engage abs. For each stretch
execute until you feel a good stretch in the muscle but not until painful.

Lie on back with legs extended. Keep lower back

Lying Hamstring Stretch on the floor. Raise right leg, ankle flexed, keeping 10-15 seconds each side
leg straight until you feel stretch. Repeat other side.

Reach back and grab left foot in left hand, keeping

Standing Quadricep Stretch thighs lined up next to each other and left leg in line 10-15 seconds each side
with the hip. Repeat other side.

Lie on back with bent knees, feet on floor. Cross left

lower leg over thigh of right leg. Hold back of right 10-15 seconds each side
Lying Glute Stretch thigh with both hands. Pull right leg towards you.
Repeat with opposite leg.
Stand facing a wall from several feet away. Step left
foot forward with knee slightly bent. Lean forward to
Standing Calf Stretch put hands on wall. Try to keep right heel on ground.
10-15 seconds each side
Repeat with opposite leg.
Stretching – Upper Body

For all these, stand with your feet hip-width apart. Keep the shoulders relaxed. Engage abs. For each stretch,
Hold Time
execute until you feel a good stretch in the muscle but not until painful.

Reach arms behind back and clasp hands together. Push

Standing Chest Stretch out through hands, up and away from your body.
20-30 seconds

Bring left arm across your chest, holding it above the

Standing Shoulder Stretch elbow with your opposite arm. Repeat other side.
10-15 seconds each side

Clasp hands behind back with palms together. Straighten

Standing Bicep Stretch arms and rotate them so palms face downward. Raise 10-15 seconds each side
arms up and hold until you feel a stretch in your biceps.

Reach left arm overhead and then down behind your

back, placing palm on the center of your back. Support
Standing Tricep Stretch left elbow in your right hand. Reach your fingertips down
10-15 seconds each side
your spine. Repeat other side.
PROGRAM 1
UP P E R/ LOWE R B O DY
DAY 1 - UPPER BODY

EXERCISE SETS REPS TEMPO

Warm-up : Rotator Cuff 3 each angle No Failure

Warm-up : Bench Press 3 10-12 No Failure

Bench Press 5 6-8 1-0-2

DB Incline Press 3 10 1-0-2

Flat Bench DB Fly 4 8-10 1-0-2

Warm-up Back : Seated Row 3 10-12 No Failure

T-Bar Row 5 6-8 1-0-2

Seated Row 3 10 1-0-2

Lateral Pull Down 4 8-10 1-0-2

Click on Exercise for link to

video
DAY 2 - LOWER BODY

EXERCISE SETS REPS TEMPO

Warm-up : 5-10 Min Bike
Warm-up : Dynamic Stretching Leg Extensions 2 10-12 No Failure

Warm-up : Squats 2 10-12 No Failure

Squats 5 6-8 1-0-2

Leg Press 3 10 1-0-2

Leg Extension 4 8-10 1-0-2

DB Stiff Leg Deadlifts 5 6-8 1-0-2

Leg Curls
3 10 1-0-2
(Lying or Seated)
DB Walking Lunges 3 8-10 each leg 1-0-2

Click on Exercise for link to

video
DAY 3 – WEIGHTED ABS

EXERCISE SETS REPS TEMPO

Warm-up : 5-10 Min Cross-Trainer
Warm-up : Lying Leg Raise 3 10-12 No Failure

Hanging Leg Raises (Weighted or Bodyweight) 5 8-10 1-0-2

Decline Bench Upper Crunch (Weighted or
5 8-10 1-0-2
Bodyweight)
Lying Oblique Crunch (Weighted) 3 10 each side 1-0-2

Cable Rope Oblique Crunch 3 10 each side 1-0-2

Click on Exercise for link to

video
DAY 4 - UPPER BODY

EXERCISE SETS REPS TEMPO

Warm-up : Rotator Cuffs 3 10-12 No Failure

Warm-up : Military Press 3 10-12 No Failure

Military Press 5 6-8 1-0-2

DB Shoulder Press 3 10 1-0-2

DB Lateral Raises 4 6-8 1-0-2

Weighted/Body Weight Dips 3 10 1-0-2

Warm-up Back : Lateral Pull Down 3 10-12 No Failure

Pull Ups (Weighted) 5 6-8 1-0-2

Close Grip Pull Down 3 10 1-0-2

One Arm Row 4 8-10 each arm 1-0-2

Click on Exercise for link to

video
DAY 5 - LOWER BODY

EXERCISE SETS REPS TEMPO

Warm-up : Bike 5-10 Mins

Warm-up : Dynamic Stretching Leg Extensions 2 10-12 No Failure

Warm-up : Squats 2 10-12 No Failure

Squats 5 6-8 1-0-2

Leg Extensions 3 10 1-0-2

Leg Press 4 8-10 1-0-2

Olympic Bar Lunges (Static) 3 10 each leg 1-0-2

DB Stiff Leg Deadlifts 4 8-10 1-0-2

Lying Or Seated Leg Curls 3 10 1-0-2

Click on Exercise for link to

video
DAY 6 – ARMS (OPTIONAL)

EXERCISE SETS REPS TEMPO

Warm-up Triceps : Cable Rope Extensions 3 10-12 No Failure

EZ Bar Skull Crushers 5 6-8 1-0-2

Reverse Grip Cable EZ Bar Extensions 3 10 1-0-2

Lying Across Body DB Extensions 3 8-10 1-0-2

Cable Rope Extensions 3 10 1-0-2

Warm-up Biceps: Cable Rope Curls 3 10-12 No Failure

Olympic Bar Curls 5 6-8 1-0-2

Cable Close Grip EZ Curls 3 10 1-0-2

Standing Across Body DB Curls 3 8-10 1-0-2

Cable Rope Curls 3 10 1-0-2

Click on Exercise for link to

video
PROGRAM 2
P USH/ P ULL
DAY 1 – CHEST & SHOULDERS

EXERCISE SETS REPS TEMPO

Warm-up : Rotator Cuffs 3 10 each angle No Failure

Warm-up : Bench Press 3 8-10 No Failure

Bench Press 5 6-8 1-0-2

Incline DB Press 3 10 1-0-2

Flat Bench DB Fly 4 8-10 1-0-2

Military Press 5 6-8 1-0-2

Weighted/Bodyweight Tricep Dips 3 10 1-0-2

DB Lateral Raises 3 10 1-0-2

Click on Exercise for link to

video
DAY 2 - LEGS

EXERCISE SETS REPS TEMPO

Warm Up : Crosstrainer 5-10 Min
Warm-up : Dynamic Stretching Leg Extensions 2 10-12 No Failure

Warm-up : Squats 2 10-12 No Failure

Squats 5 6-8 1-0-2

Leg Press 3 10 1-0-2

Leg Extensions 4 8-10 1-0-2

Stiff Leg Deadlifts 5 6-8 1-0-2

Leg Curls 3 10 1-0-2

DB Walking Lunges 3 8-10 1-0-2

Seated Calf Raises 5 8-10 1-0-2

Click on Exercise for link to
video
DAY 3 – WEIGHTED ABS

EXERCISE SETS REPS TEMPO

Warm-up : 5-10 Min Cross-Trainer
Warm-up : Lying Leg Raises 3 10-12 No Failure

Cable Rope Oblique Crunch 4 10-12 each side 1-0-2

Hanging Leg Raises (or Lying)
4 10-12 1-0-2
(Bent Knees)

Russian Twist (Weighted) 3 20 1-0-1

Decline Bench Weighted Upper Crunch 3 10-12 1-0-2

V-Sits (Weighted) 3 12-15 1-0-2

Click on Exercise for link to

video
DAY 4 – BACK

EXERCISE SETS REPS TEMPO

Warm-up : Cable Straight Arm Push Down 3 10-12 No Failure

Weighted/Bodyweight Pull Ups 5 6-8 1-0-2

Single Arm Close Grip Pull Downs 3 10 each arm 1-0-2

T-Bar Row 4 6-8 1-0-2

Seated Row 3 10 1-0-2

DB Pull Overs 3 10 1-0-2

Upper Back Row 3 10 1-0-2

Click on Exercise for link to

video
 DAY 5 – ARMS
EXERCISE SETS REPS TEMPO
TRICEPS
Warm-up : Cable Rope Extensions 3 10-12 No Failure

EZ Bar Skull Crushers 4 6-8 1-0-2

Reverse Grip Cable EZ Bar Extensions 4 10 1-0-2

Lying Across Body DB Extensions 3 8-10 1-0-2

Cable Rope Extensions 3 10 1-0-2

BICEPS
Warm-up : Cable Rope Curls 3 10-12 No Failure

Olympic Bar Curls 5 6-8 1-0-2

Cable Close Grip EZ Curls 3 10 1-0-2

Standing Across Body DB Curls 3 8-10 1-0-2

Click on
Cable Rope Curls 3 10 1-0-2 Exercise for
link to video
PROGRAM 3
S P LI T B ODY P ART S
DAY 1 – CHEST & TRICEPS
EXERCISE SETS REPS TEMPO
Warm-up : Rotator Cuffs 3 10-12 each angle No Failure

Warm-up : Bench Press 3 10-12 No Failure

CHEST
Bench Press 4 8-10 1-0-4

Flat Bench DB Fly 3 10-12 1-0-2

Incline DB Press 4 8-10 1-0-4

Incline Cable Fly 3 10-12 1-0-2

Weighted/Bodyweight Dips 3 8-10 1-0-2

TRICEPS
DB Overhead Extensions 4 8-10 1-0-4

Single Arm Cable Extensions 3 10-12 each arm 1-0-2

Click on Exercise for link to
video
DAY 2 - LEGS

EXERCISE SETS REPS TEMPO

Warm-up 5-10 Min Bike
Warm-up : Dynamic Stretching Leg Extensions 2 10-12 No Failure

Warm-up : Squats 2 10-12 No Failure

Squats 4 8-10 1-0-4

Leg Extensions 3 10-12 1-0-2

Leg Press 4 8-10 1-0-4

Deadlifts 3 8-10 1-0-2

Seated/Lying Leg Curls 3 10-12 1-0-4

Olympic/Barbell Static Lunges 3 8-10 each leg 1-0-1

Leg Press Calf Raises 5 12-15 1-0-2

Click on Exercise for link to
video
DAY 3 – WEIGHTED ABS

EXERCISE SETS REPS TEMPO

Warm-up : 5-10 Min Cross-Trainer
Warm-up : Lying Leg Raise 3 10-12 No Failure

V-sits (Weighted or Bodyweight) 3 15 1-0-1

Leg Raises (Hanging or Lying) 4 10-12 1-0-2

Supersets
Cable Rope Crunch 4 10-12 1-0-2

Decline Bench Oblique Crunch 3 12 each side 1-0-2

Cable Russian Twist 3 20-30 1-0-1

Click on Exercise for link to

video
DAY 4 – BACK & BICEPS

EXERCISE SETS REPS TEMPO

Warm-up : Lateral Pull Down 3 10-12 No Failure

BACK
Weighted/Bodyweight Pullups 4 8-10 1-0-4

Cable Rope Straight Arm Push Down 3 10-12 1-0-2

Bent Over Row 4 8-10 1-0-4

Upper Back Row Machine 3 10-12 1-0-2

Single Arm DB Row 3 10-12 each arm 1-0-2

BICEPS
Standing DB Curls 4 8-10 1-0-4

Cable Rope Curls 3 10-12 1-0-2

Click on Exercise for link to
video
DAY 5 – SHOULDERS & TRAPS
EXERCISE SETS REPS TEMPO
SHOULDERS
Warm-up : Rotator Cuffs 3 10-12 each angle No Failure

Warm-up : Military Press 3 10-12 No Failure

Military Press 4 8-10 1-0-2

DB Lateral Raises 3 10-12 1-0-2

Arnold Press 4 8-10 1-0-2

Plate Front Raises 3 10-12 1-0-2

Olympic Bar Upright Row 3 8-10 1-0-2

TRAPS
Olympic Bar Shrugs 3 8-10 1-0-2

Seated DB Shrugs 3 10-12 1-0-2

Click on Exercise for link to

video
CARDIO
L I S S VS HI I T
CARDIO ADVICE
• During bulking it is still important to keep some cardio work in your routine for overall cardio
vascular health and as a way of regulating body fat gains;

• How much cardio needed will vary depending on your lifestyle and metabolism;

• If you have an active job you will probably need less additional cardio work while bulking – and
in fact you may need to increase the quantities of food you are eating to make significant
gains. So in this case, start the plan with 2 LISS sessions but potentially drop one if you are not
making gains;

• If however, you are sitting at your desk most of the working day I recommend you use 2 LISS
cardio sessions per week and maintain throughout the plan. You may even need to substitute in
a HIIT session for one of these if you find you are gaining body fat more than muscle;

• On the next page is a description of a LISS and a HIIT cardio session to use as needed. Can be
done on bike or treadmill in the gym.
LISS vs HIIT CARDIO - 1
LISS CARDIO using Bike or Treadmill

• 5 minutes warm up

• Work at steady state (RPE scale 6/10, 60% of your max heart rate) for 30-45 minutes

HIIT CARDIO using Bike

BIKE SPEED TIME

Increase resistance on bike for intensive phases working at 100%; reduce resistance on bike for moving recovery

WARM UP STEADY STATE 5 minutes

Alternate 15 seconds at 100% effort with 30

1ST INTERVAL TRAINING PHASE 10 minutes
seconds at moving recovery
Alternate 30 seconds at 100% effort with 60
2ND INTERVAL TRAINING PHASE 5 minutes
seconds at moving recovery
COOL DOWN STEADY STATE 5 minutes
LISS vs HIIT CARDIO - 2

HIIT CARDIO using Treadmill

TREADMILL SPEED TIME

WARM UP Start walking, end up in slow jog 5 minutes

Alternate 15 seconds sprinting with 45
1ST INTERVAL TRAINING PHASE 10 minutes
seconds at recovery walking

Alternate 20 seconds sprinting with 40

2ND INTERVAL TRAINING PHASE 5 minutes
seconds at recovery walking
COOL DOWN Walking 5 minutes
DIET
G E N E RAL G UI DE L I NES , DAI L Y ME AL P LAN AN D RE C I P ES
 Guidelines
1. This diet is based on the same principles as all my bulking plans, as this is what works for me. However I
have added some more variations based on what I eat to mix things up.

2. You have more flexibility than while cutting but the aim is still to eat 80-90% clean (unprocessed foods).
If you start to put on unwanted body fat, then increase the percentage of unprocessed foods you eat.

3. Stick to eating a balance of the different food groups – don’t just eat protein and carbs thinking you can
dispense with everything else. You need to eat a balanced diet including all food groups and essential
vitamins and minerals.

4. You need fats in your diet – in fact they are essential - but don’t start eating junk food high in animal fats.
Stick to olive oil, groundnut/peanut oil, coconut oil and canola/rapeseed oil for cooking and the usual
nuts, seeds and avocado for snacks.

5. A note for vegetarians – I understand my bulking plan works well for vegetarians (as they have told me!)
and I have included recommended quantities of typical veggie foods such as beans and lentils.
However, I am not an expert, and if a veggie it will be up to you to figure out what exactly works for you.

6. Above all, use common sense and get used to adjusting your diet depending on how you feel and
what the scales are saying.

7. Try not to listen to all the hype you will be bombarded with about what to eat and what not to eat. Stick
to basics, eating food as close to nature intended as much as possible!
Dispelling the Myth!

I have often talked about eating clean (to me this just means eating foods in their natural state without being
processed), but I have now started to avoid using this term as it seems to have become a popular phrase to cover a
gamut of eating habits including organic and vegetarian/vegan etc. I am not a vegetarian and I don’t go out my way
to eat organic foods. These are personal choices you can make for yourself and are undoubtedly healthy options!.

My diet largely comprises raw ingredients cooked plainly, and not food from packets, tins etc. There are
some exceptions where nothing has been added e.g. tin of tuna in water; 0% fat greek yogurt; tinned tomatoes;
cottage cheese; porridge oats. Always check packet before using, for added ingredients particularly sugar. Don’t
buy tins and packets with long lists of ingredients. If you buy tinned tomatoes for example, check the label and
make sure it says nothing but tomatoes! You will be surprised how much packaged food has sugar and salt added.

So I prefer now to call my diet, a Smart Diet. It’s common sense – to bulk
effectively just eat as much fresh food YOU need to make gains!
 Other Important Stuff!

Prepare …at weekends or the day before – vital to ensure you always have the right food available. Shop
food in weekly in advance and have a weekly/bi-weekly cooking session. Most common way to get off
advance track is NOT having the right food on hand and resorting to buying something prepared

Cook Cook simply and avoid bought sauces. Recipes in this plan and on my website largely conform
plain! to my eating philosophy so can be used any time as long as you adhere to food weights

Drink lots Drink at least 2-2.5 litres of water per day depending on your activity level and what you eat.
of water! Remember though, your food provides some of your water requirement each day.

Cheat A weekly cheat meal provides the opportunity to indulge in whatever you fancy once a week and
Meal makes the rest of the week easier to stick to the basics.
 Adapting the Meal Plan to YOUR Schedule
Examples of daily eating schedules are provided, showing a few different workout times. But it is easily
adapted for your own schedule – whatever it is – including shift work patterns. Just follow the guidelines
below:
a. Always have your first meal as soon as you get up – even if working out early, it’s important to fuel up
first. Leave 45 minutes minimum before working out. Ideally have your porridge AND some protein –
so if you don’t have time for eggs early in the morning, just mix a scoop of your favourite flavoured
whey protein into your porridge. Then have eggs post-workout.
b. For the rest of the day spread your meals and snacks out to fit your waking hours, always finishing off
with a protein snack such as cottage cheese or yogurt to keep your body fuelled up while asleep.
c. You will need to be eating about every 2-3 hours to consume the required quantity of foods
d. When you increase quantities of food eaten to increase mass gains, add to existing meals – this is
easier than trying to fit in another meal.
e. For those who have night shift schedules, it is still easy to follow the plan – just start YOUR day
whenever you get up and have breakfast…so if you get in from night shift and go straight to bed,
when you wake up say at 2pm, this is the time for breakfast. Then just shift all the other meals and
snacks to fit across your waking hours.
Food Quantities
All food quantities are provided as
uncooked (dry/raw). People ask
me why I do it this way. It is actually
simpler as foods vary in cooked
weight according to the amount of
water added or taken out. Rice
takes on water as cooked, so the
cooked weight will, by varying
degrees, be more than the dry.
Conversely, a potato baked in the
oven, dries out and will weigh less
than when raw.
(Note: Exception to this is beans which
1 provide as quantities of cooked, tinned beans
as this is the way beans are
most easily used)
It may take some time to build up
to quantities of food needed for
achieving a successful bulk - so
do it gradually, especially if you
have been cutting and/or carb
cycling.
Monitor yourself carefully. Build up the number of meals you
Weigh yourself first thing eat and the quantities in each
in the morning before eating, meal until you are making gains of
ONCE a week, on SAME DAY, around 1-2lbs per week on
SAME SCALES, in the SAME PLACE. average. It can take 2-3 weeks to
Otherwise you will be measuring get up to required quantities and
natural body weight fluctuations get into a steady routine.
and not measuring like for like.
If after 4 weeks you have reached the
quantities recommended and you are
not gaining 1-2lbs per week, simply
increase the quantities of food you are
eating - see page 42 - and reduce the
amount of exercise (cardio) and rest
more.
If you find you are putting on too much
body fat, see page 41 for how to adapt
the plan.
 Common Sense Eating

Substitute any of the protein or carb foods at any of your meals and snacks. If you have
chicken at lunchtime, try fish for dinner. If you have rice for lunch have sweet potato in the
evening.

Stick to recommended/unprocessed foods for 80-90% of the time. Use “Occasional/Other” foods
with caution – if you decide to eat a protein bar every day as a snack and start to put on too much
body fat, cut it out. Bread is an occasional food because of the level of processing and sugar
involved – even if eating wholemeal bread make sure it does not have high amounts of sugar
added.

It’s a common sense diet and the results you achieve WILL depend on how closely you stick to the basic
guidelines. Most people underestimate how much food they actually need to eat, to gain muscle mass.
Amounts needed depend on a number of factors which will be different for everybody – age,
metabolism, body type, lifestyle, starting point, etc. There is a big distinction for example between a 21
year old working on a construction site and a 35 year old office worker. You will need to take your own
personal circumstances into account BUT the philosophy is simple – energy in MUST exceed energy out
to reach your bulking goals.
 Controlling Body Fat
Always take an action
for a specific period of time
You can make adjustments if you find you are putting on and monitor carefully to
see the effect. Don’t be
weight but too much of it is fat tempted to keep on
It is simple to do and just about taking steps until you find the right changing as you will never
figure out what works for
balance. After making each change, wait for one week at least you.
and then weigh yourself and assess impact. If you see a difference
then continue. If that step did not work then try another, assessing
after each and continuing until you get the desired results.

If you have been consuming more
than recommended quantities of
“Occasional” foods, or have been
eating less than 90% according to
the diet, then make adjustments to
get back closer to the plan.
Remember, the more you stick to
the exact diet the less likely you are
to add unwanted fat.
If you feel you have been sticking to
Alternatively, if it suits you better, try
the diet precisely, but you are still
introducing one Medium Carb Day
putting on more body fat than desired
per week throughout the plan (see
then exclude carbs from one meal, in
example on page 48). Reintroduce
the evening, each day for a week. If
a full day of eating if at anytime
this works, do this again for
during the plan you feel you no
subsequent weeks, gradually adding
longer need to reduce body fat.
back in the carbs until you strike the
right balance.
 Increasing Muscle Gains
Suggested
actions
– but just follow these
principles and use
according to what
works for you.
Add one meal size
portion of meat or fish (220g)
and one meal size
portion of carbs
(e.g. 80g of wholegrain rice)
per day - easiest way to
implement this is by
adding a little extra across
the existing meals and
snacks rather than adding in
another full meal.
Always take an action
You can also make adjustments if you are not gaining desired muscle for a specific period of time
weight (1-2lbs is the desirable gain per week). Again it’s a simple and monitor carefully to
process – I find the most common mistake when people say they are see the effect. Don’t be
tempted to keep on
not getting the gains they want, is they are just not eating enough. changing as you will never
So if you are not gaining, then increase the quantities of protein and figure out what works for
you.
carbs you are eating (not fruit or anything processed as you will just be
adding more sugar).
Also take care you are
If you are doing more
giving yourself enough
If you continue to not than 2 LISS cardio
time to rest. If you lead an
put on weight then you sessions per week – or
especially active life, take
will need to further equivalent then reduce
more time to rest – always
increase quantities of this. So if you have an
have one full day of
clean protein and carbs. active job, you
rest – no training or cardio –
probably don’t need
and make sure
to be doing any
you are getting a good
extra cardio.
night’s sleep.
Top Recommended Foods and Portion
Sizes for Each Meal
Carbohydrates Grams Meat & Fish Grams Fruit & Nuts Portion
Oats/Oatmeal 50g Chicken (no skin) 220g Apple, Pear, 1
Turkey 220g Peach, Orange, medium
Wholegrain Rice 80g
Banana
Potato (raw peeled) 220g Lean Pork 200g
Berries 100g
Sweet Potato (raw 220g Lean Beef 200g
Melon – all types 150g
unpeeled) Oily Fish (Salmon,
200g Grapefruit ½ large
Ryvita or Rice Cakes 3-4 tuna, trout, etc.)
pieces White Fish (Cod, Nuts (Almonds, 30-40g
Quinoa 80g bass, tilapia, halibut, 220g Cashews)
etc.)
Cous cous 80g Mixed Seeds 25-30g

Vegetables Grams
Other Grams
Green Vegetables (Broccoli, Green Up to 150g total in one
Cottage Cheese 200g Beans, Asparagus, Leeks, Kale, etc.) meal
0% Fat Greek Yogurt 150g Carrots 100g per day
Skim Milk (or Soy milk or 200- Tomatoes 120g per day
Almond milk) 250ml
Red/Green Peppers 100g per day
Other Foods and Portion Sizes per Meal
Carbohydrates Grams
Wholegrain Bread 2-3 slices Protein Portion
Wholegrain Pasta 75g Protein Bar e.g. Quest 1 bar
Wraps/Tortillas 1 large/2 small

Vegetables Grams Nuts Approx.

Portions
Parsnips, Turnips and other root 150g total for all
Other types of nuts such as walnuts, 25g
vegetables veg in one meal
macademia, brazil (all have higher
fat and lower protein and carbs than
Other Portion almonds and cashews)

Almond Butter 2-3 teaspoons

Peanut Butter 2-3 teaspoons

* Beans and pulses are good sources of protein Beans/Pulses * Serving size
AND carbs so if using – one portion shown here,
provides approx. 1/2 a portion of protein and 1 Black beans/kidney beans and ½ tin of beans rinsed and
portion of carbs. (i.e. protein equivalent to 100g of other similar (cooked) drained
chicken & carbs equivalent to 75g of rice) Lentils 100g raw/dry
Daily Meal Plan (with a late evening workout)

Time Protein Carbs Fats Fruit/Veg Other

5 egg whites + 2 egg yolks
Add 1 scoop of
scrambled or as an omelette (or Porridge Oats with 50% water/50% Peanut butter or
5:30am whey protein if
have eggs boiled on the go if skim milk almonds
desired
easier)
8:00am 1 portion of fruit
Grilled or baked chicken or turkey Healthy Carb (Sweet Potato .
10:00am
breast Wholegrain Rice etc)
Meat or Fish (Chicken, Beef, Healthy Carb (Sweet Potato . Green veg or
12:00pm
White Fish, Oily Fish) Wholegrain Rice etc) salad
Nuts or mixed seeds
2:30pm 1 portion of fruit
or avocado
Healthy Carb (Sweet Potato .
3.30/4:00pm Lean chicken, turkey, fish or beef
Wholegrain Rice etc)
Green veg or
Healthy Carb (Sweet Potato . salad
6.30pm Lean chicken, turkey, fish or beef
Wholegrain Rice etc.)

Pre-workout Pre: BCAAs

8pm
Post Workout Post: Protein Shake
9pm + BCAAs
Late night/Pre- Nuts or mixed seeds
Cottage cheese
Bedtime or avocado
Daily Meal Plan (with an early morning workout)

Time Protein Carbs Fats Fruit/Veg Other

Add 1 scoop of
Porridge Oats with 50% water/50% Peanut butter or
6:00am whey protein if
skim milk almonds
desired
Pre-workout Pre: BCAAsPost:
Protein Shake +
Post Workout
BCAAs
5 egg whites + 2 egg yolks
9.00am scrambled or as an omelette (or
boiled to eat on the go)
Grilled or baked chicken or turkey Healthy Carb (Sweet Potato . 1 portion of fruit
11:00am
breast Wholegrain Rice etc)
Meat or Fish (Chicken, Beef, White Healthy Carb (Sweet Potato . Green veg or
1:00pm
Fish, Oily Fish) Wholegrain Rice etc) salad
Nuts or mixed seeds
3:00pm 1 portion of fruit
or avocado
Healthy Carb (Sweet Potato .
5:00pm Lean chicken, turkey, fish or beef
Wholegrain Rice etc)
Healthy Carb (Sweet Potato . Green veg or
7:30pm Lean chicken, turkey, fish or beef
Wholegrain Rice etc.) salad
Late night/Pre- Nuts or mixed seeds
Cottage cheese
Bedtime or avocado
Daily Meal Plan (with a mid-day workout)

Time Protein Carbs Fats Fruit/Veg Other

Add 1 scoop of
5 egg whites + 2 egg yolks Porridge Oats with 50% water/50% Peanut butter or
7:30am whey protein if
scrambled or as an omelette skim milk almonds
desired
9:00am 1 portion of fruit

Grilled or baked chicken or turkey Healthy Carb (Sweet Potato .

10:30am
breast Wholegrain Rice etc)

Pre-workout Pre: BCAAs

Post: Protein Shake
Post Workout
+ BCAAs
Meat or Fish (Chicken, Beef, White Healthy Carb (Sweet Potato . Green veg or
1:30pm
Fish, Oily Fish) Wholegrain Rice etc) salad
Nuts or mixed seeds
3:30pm 1 portion of fruit
or avocado
Healthy Carb (Sweet Potato .
5:00pm Lean chicken, turkey, fish or beef
Wholegrain Rice etc)

Healthy Carb (Sweet Potato . Green veg or

8:00pm Lean chicken, turkey, fish or beef
Wholegrain Rice etc.) salad
Late night/Pre- Nuts or mixed seeds
Cottage cheese
Bedtime or avocado
Medium Carb Day if needed

Time Protein Carbs Fats Fruit/Veg Other

Add 1 scoop of
5 egg whites + 2 egg yolks Porridge Oats with 50% water/50% Peanut butter or
7:30am whey protein if
scrambled or as an omelette skim milk almonds
desired
9:00am 1 portion of fruit

Grilled or baked chicken or turkey

10:30am
breast

Meat or Fish (Chicken, Beef, White Healthy Carb (Sweet Potato . Green veg or
1:30pm
Fish, Oily Fish) Wholegrain Rice etc) salad
Nuts or mixed seeds
3:30pm 1 portion of fruit
or avocado

5:00pm Lean chicken, turkey, fish or beef

Healthy Carb (Sweet Potato . Green veg or

8:00pm Lean chicken, turkey, fish or beef
Wholegrain Rice etc.) salad
Late night/Pre- Nuts or mixed seeds
Cottage cheese
Bedtime or avocado
RECIPES
A F E W N E W R E C I P E S T O A D D T O T H E C O L L E C T I O N Y O U WI L L F I N D
O N M Y WE B S I T E H T T P : / / W W W . D I C K E R S O N R O S S . C O M / B L O G S / R E C I P E S
 Note: The first four recipes are just the methods I use for everyday
cooking and can hardly be called recipes! (Chicken in the Oven;
Chicken Sauteed; Turkey Breast Mince, and Sweet Potato). Especially
when bulking, these are the mainstay of your cooking to ensure you
always have some pre-cooked meals to keep those gains coming!
Basic Every Day Turkey Breast Mince
Ingredients (4 servings)

800g Turkey Mince

1-2 large onions (chopped)
1 red pepper (chopped)
Other veg of choice (optional)
Salt and pepper to taste
Mixed herbs or spices to taste
4-5 teaspoons of olive oil

Method

• Heat olive oil in non-stick pan

• Fry onion and red pepper until soft
• Add turkey mince, salt and pepper and/or your
favourite herbs or spices
• Cook for 10 minutes or until thoroughly cooked
through
• If adding some green veg add for last 5 minutes
of cooking
• Divide into 4 containers
• This is your basic protein for 4 meals.
Basic Every Day Chicken in the Oven

Ingredients (4 servings)

4-5 large chicken breasts (total weight 800g to make

4 servings)
1 large onion or leek
Salt and Pepper
3-4 spoonfulls of olive oil

Method

• Place chicken breasts in foil or in a baking dish

with 3-4 spoonfulls of olive oil and an onion or
leek sliced.
• Sprinkle with salt and pepper and make sure oil
well mixed in
• Cook in a medium/hot oven for about 30
minutes or well-cooked through
• Divide into portions and store for 4 meals
• Can be served with more veg and rice or sweet
potato
Basic Every Day Chicken Sautéed
Ingredients (4 servings)

4-5 large chicken breasts (total weight 800g)

1-2 large onions
1 red pepper
Other veg of choice such as mushrooms, broccoli florets,
green beans) (optional)
Salt and Pepper
Chilli, mixed spices, etc. to taste
3-4 spoonfulls of olive oil or coconut oil

Method
• Cut chicken into bite size pieces and put to one side
• Heat olive oil in non-stick pan and add the chopped
onion and peppers
• Cook until soft/slightly browned on a medium/high heat
• Add the chicken and salt/pepper
• Mix well and saute until browned (5 minutes)
• Add any other veg you are using, herbs or spices and
turn down heat
• Cover and cook for a further 10-15 minutes
• Divide into portions and store for 4 meals
Sweet Potato

Ingredients/Method:

• 2-4 sweet potatoes depending on size, but weighing

about 400g in total for 2 servings
• Heat oven to Gas Mark 6/7 or 200-220 degrees
centigrade
• Place potatoes on baking tray/dish and bake for 30-45
minutes (exact time depends on size of the potatoes)
• Remove from oven when cooked and then cool. These
can be stored for re-heating later - eaten whole or
could be mashed and stored in containers
• Alternatively, peel the sweet potatoes, cut into 3-4cm
pieces and boil in water for about 20-25 minutes. Drain
and then mash. Again enough for 2 meals.
 Chicken & Apple Curry
Ingredients (3-4 servings)
• 4 chicken breasts (cut into bite size
pieces)
• 1 green or red pepper
• 1 large onion
• 2-3 large stick of celery
• 2 medium apples
• ½ teaspoon cumin
• ½ teaspoon cinnamon
• Heaped teaspoon curry powder of
choice (to taste)
• 1 teaspoon flour
• 2-3 teaspoons olive oil or coconut oil
• ½ litre chicken stock
• Fresh parsley, chopped
• Black pepper to taste
Method
• Heat oil in large non-stick pan and
when hot, add chicken, seasoned with
salt and pepper, and brown for a few
minutes
• Meanwhile roughly chop onion,
pepper, celery and apple
• When chicken slightly browned, remove
from pan with slotted spoon and drain
on paper towel
• Add chopped onion, pepper and
celery to the pan and sauté for a few
minutes
• Add chicken back to pan, add spices,
mixing all ingredients and then add
chicken stock
• Add flour as thickening agent
• Cook for about 20 minutes, adding
chopped apple near to end of cooking
time to ensure it doesn’t disintegrate
• Garnish with chopped fresh parsley and
serve with brown rice
Shown here served with Cauliflower
Dahl from next page
Cauliflower Dahl
This is a lovely recipe to make loads of carbs and veg in advance. It contains some protein in the lentils
but best served with a portion of protein – chicken breast, turkey mince, etc. Can be served with curry
from previous page.

Ingredients (3-4 servings of carbs, vegetables, 1

serving of protein) Method
• Heat oil in large non-stick pan
• 1 large onion, chopped • Cook onion in oil until soft
• 200g red or yellow lentils • Stir in curry paste, turmeric and mustard seeds
• 1 head of cauliflower, cut into small florets and cook over low heat for 5 minutes
• 2 medium sweet potatoes, cut into bite size • Add lentils to pan and then add stock
pieces with skin on • Cook over medium heat, on a low boil for
• 1 teaspoon turmeric about 20 minutes.
• 1 teaspoon mustard seeds • Add florets of cauliflower and sweet potato
pieces
• 3 tablespoons of curry paste of choice
• Cook for a further 10-15 minutes
• ½ litre of vegetable stock
• Garnish with chopped coriander
• 2-3 teaspoons of olive oil or coconut oil
• Fresh coriander, chopped

Photo on previous page served with curry

Chicken with Broccoli & Rice
Ingredients: (2 portions)
400g of chicken breast
150g brown rice
150g broccoli/tenderstem broccoli
1 clove of garlic (chopped)
1 pepper (sliced)
1 red onion (sliced)
Fresh herbs (optional)

Method
• Place a pan of water onto boil
• Trim the tenderstem broccoli to
remove any excess or thick stalk
• Once the water is boiling, add both
types of broccoli and cook for 4-6mins or until cooked
• Grill the chicken breasts for 5-6 minutes each side or until the chicken is cooked
• Boil the rice until cooked and drain
• In a separate pan, fry the peppers, onion, garlic, broccoli in approx 10ml of olive oil
• Add the rice, season and allow to cook for 4-5 minutes on a medium heat
• Place the rice onto a plate, add the chicken and any fresh herbs such as coriander
Marinated Chicken with Potatoes & Veg
Great meal to cook in advance in bulk – complete meal in one pan in the oven!
Ingredients: (4 portions)
• 800g chicken breasts (4-5)
For Marinade:
• 40ml balsamic vinegar
• 4 spoonfulls honey
• 1 tablespoons olive oil, divided
• 2 cloves garlic, chopped or
crushed
• 1 teaspoon dried thyme
• ¾ teaspoon dried rosemary
• ½ teaspoon red chili flakes
• ½ teaspoon salt
• ¼ teaspoon black pepper
To Add after Marinating
• 1 tablespoonful olive oil
• 800g baby red potatoes,
quartered OR 800 g sweet
potatoes cut into 2-3cm pieces
• 25-30 cherry tomatoes
• 3-400g green beans, trimmed
Method
• Preheat oven to 180 degrees
Celsius/Gas Mark 4.
• Combine balsamic vinegar, honey,
olive oil, garlic, thyme, rosemary, chili
flakes, salt and pepper in a bowl. Stir
well to mix.
• Add chicken breasts, making sure well
covered with marinade. Leave for at
least 30 minutes.
• While the chicken marinates, place the
potatoes and cherry tomatoes in an
oven tray. Drizzle with olive oil, season
with salt and pepper, and stir to coat.
Bake for 20 minutes.
• Remove the pan from the oven and
toss the green beans with the potatoes
and tomatoes.
• Drain marinated chicken and add to the oven pan spaced out on top of the vegetables.
Pour marinade over the top of the chicken and vegetables.
• Return the pan to the oven. Bake for 30 minutes, periodically basting the chicken breasts with
the pan juices,
• This makes about 4 servings of a complete meal – protein, carbs and veg.
 Egg White Veggie Cups
This is a great way of pre-preparing egg whites either to take to work for breakfast on to go, or as a
protein snack anytime.

Ingredients: (adjust according to whether you

are making for breakfast (4-6 eggs, or for protein
snacks)

• About 50 grams of spinach

• 1-2 ripe tomatoes
• egg whites from 8 large eggs
• Salt and pepper to taste

Method:

• Preheat the oven to 350˚F/180˚C.

• Lightly grease a muffin tin, then divide equally the

spinach, tomatoes, and egg whites across 6 cups. Season
with salt and pepper.

• Bake for 15 minutes, or until the whites have set.

SUPPLEMENTS
K E E P TO A MI NI MUM – MUC H B E T T E R T O G E T E VE RY T H I NG
Y O U N E E D F RO M RE AL F O O D!
SUPPLEMENTS
This is how I use supplements for best effect while bulking. I have developed this plan from
trying out different combinations and this is the way that I find works best.

MORNING (MEAL 1 / BREAKFAST)

• Mix 1 scoop of chocolate whey protein with porridge oats. Mix with 50% water and 50%
skimmed milk. Add a few almonds for variety.
POST WORKOUT SHAKE
• 1 scoop of whey protein with water. (Not for a cardio workout if you have already done a
weights session earlier in the day)
PRE- AND POST-WORKOUT
• BCAAs (dosage on bottle) 30 minutes before workout and the same right after workout. If
using powder take as shake during workout.
LATE NIGHT SNACK BEFORE BED
• 1 scoop of chocolate (or other flavour) casein with water (cottage cheese can be
substituted)
I am very excited and proud to now be sponsored by Morellifit! I have already started using their great
supplements and Michael Morelli’s philosophy of natural and clean products is a great fit for me. My favourite is
Vanilla flavoured!!
Join me using great supplements, avoiding unnecessary additives,
fillers, chemicals, artificial flavourings and colours.

Follow my link here morellifit.com/RossDickerson and use

discount code ROSS10 for all your supplement orders!

This is the perfect stack with everything you need:

• Morellifit’s all natural 100% Grass Fed Whey Protein
Isolate made with whey protein sourced from grass fed
cows, PLUS
• Morellifit’s all natural BCAAs for speedy recovery from
my intense training sessions
Innovation in Fitness Wear

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NOTE

DR Physique Limited accepts no liability for any injury, loss or damage resulting from physical
exercise. By following this plan you voluntarily assume the inherent risk of physical/ resistance
training. Should you suffer from any medical conditions, injuries or allergies, or should you be
in any doubt whatsoever, we advise you seek medical/professional advice immediately and
do NOT proceed to partake in any activity. Any supplements featured within the guides are
optional and must be taken in strict accordance with manufacturers’ recommendations. If
in any doubt always consult a doctor. Always ensure your technique is correct and train
within your own capabilities and observe any safety practices/code of conducts present
within your own gym.

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